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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sid

In the 7 days ending Oct 9, 2010:

activity # timemileskm+m
  Cycling2 3:57:00 57.79(4:06) 93.0(2:33) 185
  Swimming3 3:50:00 3.98(57:50) 6.4(35:56)
  Orienteering2 1:11:26 3.11(23:00) 5.0(14:17) 25014 /22c63%
  Hockey1 30:00
  Weights, Core & Balance1 30:00
  Total8 9:58:26 64.87 104.4 43514 /22c63%
averages - weight:153lbs

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Saturday Oct 9, 2010 #

11 AM

Orienteering race (Sprint) 26:36 [3] *** 1.9 km (14:00 / km) +90m 11:19 / km
spiked:6/10c weight:152lbs shoes: Addidas Corner Blitz 8

GLOF Sprint. The plan was to start out slowly and build my performances over the weekend. Then I made a mistake right off the bat on control 1, did not read the map well and could not find the small staircase. Down the hill and climbed to #2. Missed the path and stairs that may have been faster. Went okay until 7. Decided to attack the control using the three bridges through the valleys but somehow forgot that plan and meandered down the wrong tributary. By the time I had re-focused, 8:00 had expired. Came home but got confused on the last control as people were sitting in the bowl and I did not focus on it quickly. Dumb!
Not the best start!
4 PM

Orienteering race (Middle) 44:50 [3] 3.1 km (14:28 / km) +160m 11:30 / km
spiked:8/12c shoes: Addidas Corner Blitz 8

GLOF Middle: Decided to work on maintaining my focus for the entire race. Started slow but okay and contoured to 2., maybe should have run to the trial sooner. Attacked high to 3 with no problem. Same approach for 4,5 and 6. Over shot 6 a little bit. Bearing across the dry swamp to the trail and 7. Got distracted on the way to 7 and check out a control on another course. Beautiful map allowed me to navigate by shrubbery to the control but lost 3:00. On to 8 and 9 no problem but snoozed on the way to 10. Straight line attack to 11 seemed fast but heard later that the trail approach allowed a glimpse of the control in the rocks from above. On top of the control it was difficult to see, causing a hesitation. Home relatively fast but controlled. Picked up burrs adjacent to the road.
An improvement and I was generally happy though I should have run faster perhaps.

Thursday Oct 7, 2010 #

6 AM

Swimming 1:20:00 [3] 2.8 km (28:34 / km)

MTC Swim with Coach Stewart. Warm up - 200 mixed, 8 x50 IM/free, 200 pull, 2 x (200 swim, 4 x 50 kick back and side, 200 pull, 4 x 50 RA/ free, LA/free, 5 switch and catch up.) Cool down - 100 float, 4 x 50 under / over and 100 easy.
Worked on head and feet alignment. Not sure if much improvement though!

Hockey 30:00 [3]
shoes: Koho 3380

First game of the winter season. Sloppy win.

Wednesday Oct 6, 2010 #

5 PM

Cycling 42:00 [3] 15.0 km (2:48 / km)
shoes: Carnac TRS7

Recharge. Legs felt a bit tired!

Tuesday Oct 5, 2010 #

6 AM

Swimming 1:20:00 [3] 2.6 km (30:46 / km)

MTC Swim with Coach JJ. Warm up - 3 x 200 mixed, kick & pull 3 X (25 head hip scull, back scull, over head scull, swim) Main - 3 x( 4 x75 drill 25/ swim, 4 x25 build) Cool down - 100 easy no free
Working on technique. Trying to get less feet and head erratic movement to swim straighter. Tend to breath left though!!

Monday Oct 4, 2010 #

5 PM

Weights, Core & Balance 30:00 [4]
weight:154lbs shoes: Nimbus 10

Quick but heavy weight routine as I have SI units to program for the GLOF.

Sunday Oct 3, 2010 #

6 AM

Swimming 1:10:00 [2] 1.0 km (1:10:00 / km)

MTC Technique work with Coach Stewart. Nice reminder on what the proper technique is !
8 AM

Cycling (Roads) 3:15:00 [4] 78.0 km (2:30 / km) +185m 2:28 / km
shoes: Carnac TRS7

MTS Ride in the country. Started slow but kept a steady pace in aero position most of the way. Burn - 1900 kcal. See my photos at MTC Rides!

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